Training of the hip muscles - Fabric hip circle bands

Author：DEEPDate：2020-7-29

1. Elastic bands-longitudinal walking

a. Stand in the basic posture for exercise, with your legs shoulder-width apart, your arms slightly bent, your back straight, and your abdominal muscles tightened;

b. Take the left foot forward for a foot-long distance, and then take the right foot forward for a step-long distance, with both hands in the posture as shown in the figure, swinging arms on the opposite side;

c. Repeatedly, complete the required times.

Pay attention to always keep your knees apart, prevent knees from buckling inward, your toes point forward, and the elastic ring is in a tight state. The elastic ring is placed 3-5 cm above the knee joint.

2. Elastic ring-straight leg horizontal walk

a. Stand upright and stand normally, with your feet slightly wider than the hip joints, your hands should hang naturally on your side, your back should be straight, and your abdominal muscles should be tightened;

b. Step out the width of 1-2 feet to the right side, and move the left foot to the right foot at the same time;

c. Change to the opposite side and repeat the action just now.

Pay attention to always keep your chest and back straight, keep the distance between your knees, point your toes forward, and keep the elastic ring tight.

3. Elastic ring-split legs and walk horizontally

a. Stand in a split-legged posture with your feet close to one foot long before and after, slightly bend your arms, straighten your back, and tighten your abdominal muscles; 

b. Move your right foot to the right by 1-2 feet length, then Take the left foot to the right side by 1-2 feet length, keep your back straight and tighten your abdomen;

c. Repeat the action just now on the opposite side.

Pay attention to always keep your knees apart, toes point forward, and always keep the elastic ring in a tight state.